Amanda

CrossFit Texarkana – CrossFit

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Amanda Warm Up (No Measure)

5 Minute mobility.

2min Row or Bike

Mat Trips

Samson

Spiderman

Gymnastic Bear crawl

Over/Under

With PVC

10 pass-throughs each in a standing position, ¾ squat and full squat

10 sots press front to back

Burgener

5 Push ups

5 ring rows

5 jumping ring dips

5 strict pull ups rings or bar

5 strict ring dips or assisted.

Snatch Work (Weight)

If you’re comfortable doing the snatch, do the following complex. If you’re not get with the coach for a modified option.

3,3,3,3. Increase weight each set. (As long as technique is good.)

Muscle Snatch +Tall Snatch + Snatch Balance.

Muscle up practice

GW: Amanda (Time)

1 Round for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
This Wod should be completed in under 10min.

Scaling Options:

Choose a pull-up or ring row option that is difficult e.g. Chest to bar or pull-up or supine ring rows, with version of ring dips.

Back Squat (10,10,10)

Use same weight all three sets. 20 Burpee penalty for missed reps

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